If a picture's worth a thousand words, then what is an animated video worth? In this blog post we look beneath the skin to see what happens with the piriformis muscle in Reverse Pigeon Pose and provide an overview of the muscle, its attachments and action, and its role in stabilizing the sacroiliac joint. We also examine the use of joint rhythm to optimize the stretch.
Note that the piriformis is a muscular stabilizer of the sacroiliac joint. Imbalances between the piriformis muscles can contribute to subtle asymmetries within the pelvis, which can then be transmitted to the vertebral column. This underscores the importance of achieving a balanced stretch between the two sides when working with this muscle in yoga. Learn more about the stabilizers of the sacroiliac joint and lumbar spine in our post on the thora columbar fascia. We discuss the details of the static and dynamic stabilizers of the joints in The Key Muscles and Key Poses of Yoga.
To understand why Reverse Pigeon Pose works to stretch this piriformis we need to know that the actions of the this particular muscle vary according to the position of the hip joint. For example, when the hip is in a neutral position, the piriformis acts to externally rotate turn outward, flex and abduct the hip joint. When the hip is flexed beyond about 60 degrees the piriformis becomes an internal rotator and extensor and remains an abductor. Muscles stretch when we move a joint in the opposite direction of the action of the muscle. In Reverse Pigeon Pose, the hip is flexed and externally rotated, thus stretching the muscle which extends and internally rotates the hip in this position.
I typically do several 20-30 second stretches on each side, easing into and out of the pose. We explain the rationale for this length of time in a pose in the blog post on Hanumanasana front splits. If you experience pain in this or any stretch, carefully come out of the pose. Folks with sciatic type pain should consult a health care practitioner who is appropriately trained and qualified to diagnose and manage such conditions. Follow their guidance, working with yoga as an adjunct in prevention and treatment where appropriate.
The Group at Blue Spirit Costa Rica supplied some great images and a video on this topic
Note that the piriformis is a muscular stabilizer of the sacroiliac joint. Imbalances between the piriformis muscles can contribute to subtle asymmetries within the pelvis, which can then be transmitted to the vertebral column. This underscores the importance of achieving a balanced stretch between the two sides when working with this muscle in yoga. Learn more about the stabilizers of the sacroiliac joint and lumbar spine in our post on the thora columbar fascia. We discuss the details of the static and dynamic stabilizers of the joints in The Key Muscles and Key Poses of Yoga.
To understand why Reverse Pigeon Pose works to stretch this piriformis we need to know that the actions of the this particular muscle vary according to the position of the hip joint. For example, when the hip is in a neutral position, the piriformis acts to externally rotate turn outward, flex and abduct the hip joint. When the hip is flexed beyond about 60 degrees the piriformis becomes an internal rotator and extensor and remains an abductor. Muscles stretch when we move a joint in the opposite direction of the action of the muscle. In Reverse Pigeon Pose, the hip is flexed and externally rotated, thus stretching the muscle which extends and internally rotates the hip in this position.
I typically do several 20-30 second stretches on each side, easing into and out of the pose. We explain the rationale for this length of time in a pose in the blog post on Hanumanasana front splits. If you experience pain in this or any stretch, carefully come out of the pose. Folks with sciatic type pain should consult a health care practitioner who is appropriately trained and qualified to diagnose and manage such conditions. Follow their guidance, working with yoga as an adjunct in prevention and treatment where appropriate.
The Group at Blue Spirit Costa Rica supplied some great images and a video on this topic
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